England Athletics Virtual 5k champion Frank Baddick suggests these ideas to make your perfect week:
Sessions such as: half an hour to an hour of 1km floats, alternating 10k or half-marathon pace and/or 20seconds slower. Or similar with mile repeats.
Shorter or more race specific sessions such as tempo efforts mixed with hills or 800m to 2km repeats. Allow slightly more recovery to ensure the pace is fast.
A strong Sunday run; getting and maintaining a strong aerobic foundation is key to me, irrespective of race distance. Plus, most non-session days include faster pace running (about a minute a mile slower than race pace).
Aim for consistency, week on week, month on month. This has to be the biggest factor in training. It's really not about each repetition or session but seeing the big picture around personal goals.